Healthier Together: The Mediterranean Diet | FOX 13 Seattle

By Suzanne Anderson March 22, 2023 19 mins read 355 Views

Living healthy is about much more than what you eat. It's about finding a balance between body, mind, and spirit.

At Paleovsketo, we believe this starts with being aware of all the ingredients and sources in what we consume daily.

By understanding how our diet works together with our lifestyle and habits, we can begin the journey to better health.

It's not just about eating the right food; it's also about developing positive behaviors for lasting changes.

The key is basically learning to trust yourself and your intuition when it comes to deciding what’s best for your body.

For example, instead of trying a certain trend because everyone else is doing it or looking at calorie counts on packaging labels while shopping, focus on maintaining an overall healthy mindset and getting into the habit of aiming for a wholesome diet made up of mostly whole foods.

This will bring clarity around choosing better options no matter where you are or what’s available.

Ultimately, only you know what fits within your life and dietary needs - so have faith in yourself!

Healthier Together: The Mediterranean Diet | FOX 13 Seattle

Frequently Asked Questions

What foods aren't allowed in a Mediterranean diet

The Mediterranean diet prohibits certain food groups including processed foods and added sugar. To maintain the health benefits of this diet, certain foods should not be consumed. Consuming these items occasionally can still be part of a healthy diet, but consistently eating them can counteract the potential health benefits of following a Mediterranean eating plan.

A Mediterranean diet does not include whole-grain bread or starches such as white bread, sugary cereals, or other processed baked goods. These items can quickly be absorbed into your body as sugars, which may cause weight gain. These products are not as rich in vitamins and minerals than whole grain alternatives like quinoa, millet, or barley.

Other sugars are also included in this category. Avoid sweetened drinks such as soda, tea, and juices that contain added sugars. These will not support weight management, healthy nutrient profiles, or weight management.

In Mediterranean-style meals, it is important to exclude red meats from any meal plans. Red meats or processed meats contain high amounts of saturated fat. This increases cholesterol and can increase the risk of developing cardiovascular disease. Processed lunchmeat products contain nitrates that may increase cancer risks due to their association with cell damage responses throughout the body's cells. Dairy products should not also be consumed frequently as some cheeses contain significant amounts of saturatedfats. However, feta and skimmed milk are better options than heavy cream and creme fraiche alternatives.

According to nutrition experts, fish shouldn't be consumed more than three times per day.

Is Banana permitted in the Mediterranean diet?

Yes, banana is allowed on the Mediterranean diet. Bananas are nutritious and low-calorie fruit that can provide beneficial dietary fiber, potassium, and vitamin B6. It can be used as a side dish or added to meals such as porridge, smoothies and salads. To add protein, it can be served as a snack along with nut butters such as almond and peanut. When following the Mediterranean diet, it may be beneficial to pair fruits such as bananas with a source of healthy fats like nuts and seeds to improve digestion and promote satiety when eating meals throughout the day.

What are the main foods in a Mediterranean diet?

Mediterranean food includes fruits, vegetables and whole grains as well as legumes, nuts and healthy fats like olive oil and olives. Fresh ingredients are preferred to pre-packaged processed food. It is better to use herbs than salt to spice up meals. Physical activity should also be included in daily routine to reap the full benefits of this diet. Incorporating mindful eating techniques with family and friends when sharing food can help make this diet more enjoyable for those following it.

What are some Mediterranean fruits?

Common Mediterranean Diet fruits include oranges and grapes, melons (pears, figs), dates, and berries. You can add fresh fruits into breakfast recipes like smoothie bowls, parfaits, or shakes to increase nutrition. Greek yogurt can be spread on toast with dates and topped with some honey. Additionally, having fresh fruit sliced over salads adds flavor and nutrients to meals and can help satisfy cravings for sweet taste components. Healthy snacks that are part of the Mediterranean Diet include nuts and seeds such a almonds, pistachios, as well as dark chocolate moderately for additional antioxidants. For the authentic flavors of this ancient diet, try the local favorites from countries near the Mediterranean Sea.

Can I drink alcohol on the Mediterranean diet?

Yes, it is possible to enjoy alcoholic beverages in moderation as part of the Mediterranean diet. The recommended daily limit for alcohol consumption is 1 glass per person for women and 2 for men. Drinks that are suitable include beer, dry wines, and spirits made from natural ingredients, such as vodka, whiskey, brandy, and gin. Because of their high sugar content, avoid heavy spirits like cocktails. Drinking water and herbal teas daily can help keep your body hydrated, as well as reduce the desire to drink sugary drinks.

What is a typical Mediterranean breakfast like?

A Mediterranean breakfast might include a mix of protein, healthy oils, and carbohydrates. You can choose from eggs prepared in olive oil, a side dish of roasted vegetables, Greek yogurt, cheese, whole-grain toast or quinoa porridge with fresh fruits, nuts and seeds. Avocado toast with tomatoes and Feta cheese is another great breakfast option. You can start your day with Mediterranean-inspired proteins like wild-caught fish, grassfed meat, organic eggs, and nuts. Consider whole grains such quinoa and oatmeal as healthy carbohydrates. Limit sugar by eating fresh fruits and avocados instead of processed yogurts or cereals. Add healthy fats like extra virgin olive oil and coconut oil to your breakfast. Green tea is a great addition for antioxidants.

Is the Mediterranean Diet suitable for people suffering from certain health conditions like diabetes?

The Mediterranean Diet suits people with certain health conditions, like diabetes. This diet emphasizes whole foods, limits refined sugars and carbs, and focuses on healthy fats over butter or lard. This helps reduce diabetes risk in people who don't already have it. It also controls blood sugar levels and insulin for those with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! You can make healthy food choices such as substituting white bread for whole-grain bread, or adding nuts to your salads in place of crackers. This will help you to manage many health conditions.

Statistics

Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)

External Links

ncbi.nlm.nih.gov

The Mediterranean Diet: A transition from an environment-driven food culture to an emerging medical prescription - PMC

Definition of Mediterranean Diet: A Literature Review. PMC

How To

How to Plan a Week of Delicious and Nutritious Mediterranean Meals?

Mediterranean eating is a good way to improve your overall health, and quality of living. This high-nutrient diet emphasizes healthy fats and whole grains, legumes as well as fresh fruits and vegetables. This eating plan can provide many benefits such as better blood lipids, glucose control, lower risk of certain cancers and depression, better weight management, cognitive function, and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

Plan a week of nutritious and delicious meals that are within the Mediterranean diet guidelines. Begin by focusing your attention on specific components. ; fruits for desserts snacks smoothies, etc. Seasonings herbs, sauces and optional dairy yogurt cheese Kefir. You can mix up the flavors throughout the week to ensure adequate nutrient intake and flavor balance. This is an important element of a Mediterranean-style lifestyle. Combining the meal in combination with regular exercise will result in even greater short-term gains and long-term benefits on your overall health and body composition.